10-21-13

10-21-13

A.  Squat Snatch; Build to a Tough Single - Drop to 80% & Hit 8 Singles; Rest 2 min 
Warm up to 135lbs;  2 @ 145lbs; 2 @ 155lbs;  2 @ 165lbs;  2 @ 175lbs;  185lbs;  195lbs;
205lbs;  215lbs - 8 x 1 @ 175lbs - These felt great I had a lot of fun with this one.  No failed reps, I'm glad to get back to hitting quality reps at a percentage..

B.  Back Squat; 10,8,6,4,2; Rest 3 min
10 @ 245lbs; 8 @ 265lbs; 6 @ 285lbs; 4 @ 305lbs;  2 @ 32olbs - These felt good. I started out a bit conservative, my hamstrings and lower back were a bit sore this morning but loosened up well once I started to squat.  

+
6-5-4-3-2-1-2-3-4-5-6
Thrusters @ 135lbs
Muscle Ups
11:19 - My shoulders were getting pretty smoked twards the end of this.  I might have been able to shave a few sec off my time if I took shorter rests between the first sets of 6,5, &4.  This was a fun workout all thrusters were unbroken and I only fbroke on the last 3 sets of MUs - 3/1, 3/2, 2/2/2.  

10-22-13

Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
X 20
274 Avg Watt; 390 Cal - This felt great today.  I warmed up with 10min @ Z1 stretched a bit more then did it.  I kept the 85% above 430W the output at 50% got slower as the time went on.   

10-23-13

OC Throwdown Qualifier #2
8 min AMRAP

20 OHS @ 95lbs
20 Pull-Ups
20 OHS @ 135lbs
20 C2B Pull-Ups
20 OHS @ 165lbs
20 Muscle Ups
Max OHS @ 185lbs
101 - This was  a pretty fun workout,  My shoulders were definitely the limiter, I know that was the point.  All the pull-ups felt great but as soon as I got 165 over head my shoulders started to burn.  I was feeling pretty wobbly on that set of OHS, my shoulders typically don't feel like that on them.  I broke them 7/4/5/4.  I got done with 35 sec left and failed my first MU, then got the only one with 2 sec left.  I was hoping to do a bit better but it is what it is.